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When it comes to fall prevention and imbalance — it’s easy to become worried that one day, a fall may result in a terrible injury. You already feel yourself holding onto nearby objects for balance and you’re worried that with one wrong move, you could end up hurting yourself. 

Falls are one of the leading causes of injury among older adults. In fact, falls account for over 8 million emergency room visits each year. Fortunately, there are a number of simple steps you can take to reduce your risk of falling in your home. In this blog post, we’re going to discuss five ways for you to prevent falls in your own home. 

1. Make Sure Your Home is Lit Well 

One of the most important things you can do to prevent falls in your home is to make sure it is well-lit. Poor lighting can make it difficult to see obstacles or changes in flooring which could potentially lead to a fall. To ensure that this doesn’t happen, make sure all areas of your home have adequate lighting (especially hallways and stairwells). One way to do this is to consider installing motion-activated lights or nightlights. That way, you don’t have to remember to turn them on yourself and they will be activated whenever you walk past, making it convenient (and safe) for you! 

2. Remove Clutter and Tripping Hazards 

When it comes to fall prevention, it’s important that you keep a tidy space. Clutter and tripping hazards are major causes of falls in the home. To prevent this from happening, make sure all areas of your home are free from clutter, such as boxes, books, pet toys, magazines, and other likewise items that could easily be tripped over or cause someone to stumble. On top of that, make sure all electrical cords are tucked away properly and out of sight. Tripping on a cord could make for a serious injury — so do what you can to eliminate the possibility! 

3. Install Non-Slip Mats and Rugs

One way to ensure you’re actively preventing slips and falls is to install and purchase non-slip mats and rugs throughout your home – especially in bathrooms and kitchens where spills are more frequent and likely to occur. On top of that, make sure any area rugs you have in the home are secured with double-sided tape or a non-slip backing so they don’t slide around when stepped on. If you have a rug in your entryway that isn’t secured, one wrong move could be all it takes for you to become seriously injured. 

4. Improve Balance with Exercise

One great way to prevent injury from falls is to prioritize improving your balance with exercise — and one great way to do that is through physical therapy! Exercise is an important part of staying healthy as we age — but it’s also an important way for us to improve our balance and reduce the risk of falling in the home. Regular exercises taught to you by your physical therapist help strengthen your muscles which can help improve your balance and coordination — two key components when it comes to preventing falls. Talk with your PT about what types of exercises or plan of treatment is needed to actively take steps to prevent falls in the home. 

5. Use Assistive Devices When Needed

If you find yourself unsteady on your feet or having difficulty getting around due to your balance issues, consider using assistive devices such as walkers or canes when needed for additional support when walking around the house or when out and about. These devices can provide extra stability while walking which can help reduce the risk of falls and provide peace of mind knowing that you have something there for added support. 

If you’re experiencing balance difficulties and feel as though you are at risk of falling and injuring yourself — these tips (as well as physical therapy) can help! To learn more about how Progressive Edge Physical Therapy in Union, NJ can help you reduce the risk of falling by improving your coordination and strengthening your muscles, be sure to contact us TODAY! We’d love to discuss your condition and come up with a plan to help you feel confident on your feet. 

In the meantime, be sure to take advantage of these five tips and implement them in your household when you can. The more you take precautions, the more calm and confident you’ll feel on your own two feet. 

Physical therapy is an important part of the healing process for many individuals. It can help with pain management, injuries, and surgery recovery, as well as improve mobility and restore regular strength and function. 

But, if you’re new to physical therapy, you may be wondering — what exactly happens during a physical therapy session? What can I expect? 

In this blog post, we’ll explore the various activities that physical therapists (like us) may perform during a session to give you a little insight into what to expect if you’re considering inquiring about more information and booking an appointment. 

Assessing The Patient

The first step in any physical therapy session is to assess the patient. This includes taking into consideration any factors that may have caused your current condition such as your detailed medical history and any recent injuries or illnesses you may have had. Then, your PT will perform a physical examination to identify any areas of concern that you may have not mentioned. This assessment helps your PT determine which treatments are most appropriate for your condition and is an essential part of the process. 

Developing a Treatment Plan Tailored To You

Once your initial assessment is complete, your PT will then develop an individualized treatment plan designed for you. This is because, like most PTs, we know that no two patients’ pain experiences are the same which is why it’s essential to individualize each treatment plan as such. Typically, your plan will include specific exercises and activities designed to improve your strength, flexibility, balance, and coordination. Each exercise will have its own unique purpose in your healing process. 

Carrying Out Your Treatment

During each session, your PT will carry out treatment according to the individualized plan that they come up with for you. These treatments may include stretching exercises, strengthening exercises, balance training, posture correction techniques, manual therapy techniques, and other modalities of treatment that your clinic may offer. Your PT will also provide education about how to manage your pain or prevent further injury. Your PT will be with you every step of the way to ensure that you’re performing each exercise properly so you don’t become injured or make the pain you’re already experiencing worse. 

Evaluating Your Progress

At each session, your PT will evaluate how well you are progressing with your treatment plan. They may ask questions about how you’re feeling after completing certain exercises or activities and if you’re noticing any positive or negative changes in the process. Depending on your answers, your PT might modify your treatment plan to better fit your needs to ensure that it’s most effective in helping you win back your life and reach your goals. 

Conclusion

Physical therapists play an essential role in helping patients recover from injury, pain, or illness by providing individualized care tailored to each person’s needs. With us here at Progressive Edge Physical Therapy you can expect to feel supported by your physical therapist and that you’re finally making the progress you need so you can get back to living an active lifestyle without limitations. 

If you’re interested in physical therapy after reading this post and are looking for a PT in your Union, NJ area, then be sure to contact us here at Progressive Edge Physical Therapy. We are the solution you’ve been tirelessly searching for when it comes to pain management and recovery. To learn more, be sure to click the link below to get more information TODAY! We look forward to hearing from you! 

Physical therapy (PT) is a great way to reduce pain, recover from injury, and improve your physical health and quality of life. It can help with a variety of conditions, from chronic pain to post-operative rehabilitation. However, many people wonder if they can do physical therapy on their own. 

Some may think that this is more convenient and a better option than seeking out professional quality physical therapy — but this isn’t true. You should always seek out professional help and guidance when it comes to physical therapy. 

In this blog post, we’ll walk you through why you should never do PT on your own and why seeking out the best physical therapist in your area is always the better option for you and your health. 

Why You Shouldn’t Do PT On Your Own

It’s important for you to take the best care of yourself when injured or experiencing chronic pain, and while you may think doing PT on yourself could be the solution for you, we’re here to tell you that it’s not worth the risk. The truth is — it’s never a good idea to do physical therapy on your own. Doing so can make your pain worse or result in a terrible injury (which you definitely don’t want!)

Before looking for a physical therapist, it’s common for most people to feel as though they have tried everything to relieve their pain or heal their injury — but no matter what they try, nothing seems to be working. After trying remedy after remedy, you’re left feeling defeated and start to wonder if this pain is something you’re just going to have to learn how to deal with on a daily basis. This is usually when most people discover that physical therapy is the solution they’ve been looking for to reduce pain and win back their life. 

When seeking physical therapy, usually you’re looking for help in rehabilitation from an injury or could be experiencing chronic pain of some sort — back pain, neck pain, ankle pain, etc. Without the guidance of a professional physical therapist that has been certified and trained properly, you may not be doing the exercises correctly or even may be doing too much too soon. It’s essential that you do PT exercises correctly, or you run the risk of becoming injured. Having a professional physical therapist alongside you is key because they will make sure you’re performing the exercises correctly and will actively prevent you from becoming injured or making your chronic pain worse. 

We know it can seem appealing to try PT on your own. It’s convenient, you don’t have to leave your house, and you can do it on your own time. You feel as though you have the world at your fingertips through the internet, so you do your research, looking up exercises that help with the pain that you’re experiencing. But, we’re here to tell you that even as confident as you may seem in performing PT on your own without professional training — all it takes is one thing to go wrong to make your pain ten times worse than it was before. That’s all it takes – one wrong move can send you into agonizing pain and it’s just not worth it. 

Conclusion

As convenient as trying to do it on your own may seem, it’s just not worth the risk of injuring yourself. 

It’s important that you do what’s best for you and your body and seeking out the best physical therapist in your area is the best thing you can do for yourself. In the long run, you want to prevent anything from making your condition worse and the truth is, self-directed physical therapy is not the way to do so. 

We understand that it can be challenging to try and find a physical therapist on your own. That’s why we suggest doing your research, reading patient reviews, and contacting potential PTs with questions ready. 

Once you’ve talked to a PT, you’ll be able to tell from the first conversation if they’re able to help you with your specific condition or not. Then, once you find a PT that you feel comfortable with, you book an appointment and can take comfort in the fact that you have a certified, trained professional guiding you through. 

Don’t risk your health and well-being over something that a trained professional can help you fix. The right physical therapist will guide you through. Then, you can confidently return to living life on your own terms.

If you’re looking for a physical therapist in the Union, NJ be sure to contact us today for more information. We would love to talk to you about your condition and how we can help you finally feel better again. 

As the holiday season comes to a close, more and more people begin to think about their New Year’s resolutions. Whether starting a healthier diet, trying new hobbies, or traveling more, it is common for people to struggle with sticking with their resolution.

One of the most common resolutions people establish is starting a healthier lifestyle for weight loss or to improve their overall health. From the convenience of fast food to the cost of organic produce, it’s no wonder why keeping this resolution seems so difficult. However, despite the ongoing challenges of sticking to your New Year’s resolution, it is possible to achieve your goals of healthier eating and living.

Start by making one small promise to yourself every day and keeping it. Once you build that trust in yourself, you can make bigger promises and bigger commitments for your health. Let’s review some helpful tips and tricks to help you stick to your 2022 resolution and establish healthy habits for the new year.

Write Down Your 2022 Goals

Planning and writing out your New Year’s resolutions is critical. Physically writing down your goals gives you something to reference throughout the year and helps keep you organized.

Establishing a goal only serves as a small part of achieving it. Planning out your new habits will help you determine how and when you can achieve your goals. It helps to plan out your new dietary habits and workout routines when losing weight.

By writing down your 2022 health goals, you have a convenient and physical reference for the rest of the year to help keep you on track and achieve your weight gain or loss goals.

Lose Weight With Better Eating Habits

When it comes to losing weight, changing your diet is key. Sticking to a whole foods diet remains one of the best ways to achieve weight loss and improve overall health. A whole foods diet includes brown rice, lean protein, fruits and vegetables, whole grain bread, and other nutrient-rich foods.

Incorporating healthier meals into your daily routine is not only beneficial for your weight goals but also for your overall health. For example, including fresh fruits, whole grains, and other healthy products into your daily diet helps to reduce the risk of chronic diseases like heart disease, high blood pressure, and diabetes.

Eat Better for the New Year

One of the biggest challenges people face when establishing healthier eating habits is avoiding fast food. Quick service restaurants make it easy for people with busy schedules to eat a quick meal. Despite the convenience, too much of these fried foods and packaged foods can contribute to various health complications like heart disease.

Meal planning helps those with busy schedules eat healthier throughout the week without going to the local drive-thru. For meal prep, switch up your recipes with various types of whole wheat pasta, fruits, and other healthy items. When you go to the grocery store, try to avoid high-sodium microwave meals or sugary snacks.

Try New Healthy Recipes

One of the biggest misconceptions about eating healthy stems from the idea that you don’t get to enjoy your food. With the right recipes, healthy foods can turn into favorite meals and help you lose weight in the new year.

When putting together a grocery list for the week, try to include some of your favorite healthy food items. Find seasonal recipes online that swap out white bread and white pasta for whole grains. By making half of your plate vegetables and including various types of proteins, you can create healthy yet delicious meals.

You will find thousands of healthy recipes to enjoy when looking to eat better. A popular recipe is baked lemon pepper chicken. Simply coat a serving of chicken breast in lemon juice, black pepper, and olive oil to create a low-calorie yet delicious and guilt-free meal.

Combine Healthy Eating With Regular Exercise

When it comes to establishing fitness-related resolutions, you need to do more than eat healthily. Regular exercise is critical for overall health. Most physicians recommend that you get at least 30 minutes of activity every day.

A good rule for daily exercise is participating in an activity for 30 minutes that raises your heart rate. This could include long walks, runs, weightlifting, swimming, or anything else that gets your heart beating faster.

By combining healthier meals with regular exercise and staying consistent, you can establish better health habits for 2022.

Sticking to your 2022 New Year’s resolutions can be challenging, but with the right support, you can achieve your health and fitness goals. Let the Progressive Edge Physical Therapy in Union, NJ help you establish healthier habits by calling 201-563-8418.

With the COVID-19 virus infecting millions of people worldwide, finding an effective treatment is more important than ever. Thankfully, most people recover from COVID-19 after a few weeks.

For some patients, recovering from the virus does not always mean getting rid of the symptoms. Long haul COVID symptoms affect about 10% of COVID patients. With long COVID or post-COVID syndrome, patients can experience lingering symptoms for weeks or months following their recovery.

Living with long COVID often means having to deal with a variety of symptoms. While some patients seek relief from their symptoms through medication, others turn to natural options, such as craniosacral therapy.

Craniosacral therapy includes a hands-on treatment to help patients alleviate pain, headaches, and other physical ailments. Now, many healthcare providers recommend that patients living with long COVID try the healing and pain-relief effects of craniosacral therapy.

What Is Craniosacral Physical Therapy?

Craniosacral physical therapy, or CST, is a form of occupational therapy that focuses on relieving pain through light pressure on the nervous system. CST sessions are similar to a traditional massage appointment; however, the patients keep their clothes on.

During a craniosacral physical therapy appointment, the physical therapist applies light pressure to various areas around the spine, neck, and head. Doing so helps the physical therapist find fascial system disruptions, which could be contributing to pain symptoms. The fascial system is a layer of strong, stretchy tissue that holds the muscles, blood vessels, and nerves.

Physical therapists use CST sessions to help the patient relax. The aim is to help the patient find relief by relaxing the muscles and finding pain points.

Who Is a Good Candidate for Craniosacral Therapy?

One of the benefits of craniosacral therapy is that it addresses many physical ailments. For example, several patients suffering from chronic pain, fibromyalgia, migraines, and multiple sclerosis find relief by attending craniosacral therapy sessions. Other candidates for the therapy include patients with epilepsy and stroke.

What Are the Long-Term Effects of COVID?

Unfortunately, COVID patients can continue to feel the effects of the virus for weeks after their recovery. Patients suffering from long COVID symptoms are also called long haulers.

Long haulers can experience several different symptoms.

• Significant fatigue or tiredness
• Brain fog
• Shortness of breath
• Chest pain
• Fever
• Body aches and pains
• Post-exertion malaise
• Lack of smell or taste
• Struggles with physical activity

Although older patients appear more likely to suffer the persistent symptoms of long COVID, these long-term consequences can affect anyone of any age.

How Can a Physical Therapist Use Craniosacral Therapy To Help Patients With Long COVID?

Several of the common symptoms of long COVID involve pain or discomfort. Many patients living with long COVID claim to find significant relief with craniosacral therapy.

Along with pain relief, craniosacral therapy aims to help patients improve their activity levels. Fatigue remains one of the most common symptoms among long COVID survivors, preventing them from performing their usual activities throughout the day or spending extended periods of time in bed.

Many COVID-19 patients can improve mobility through exercise interventions and graded exercise therapy. Physical therapists can examine their patients’ mobility by using the six-minute walk test and helping them perform various exercises. Patients with long COVID should consult their physician before scheduling a craniosacral therapy appointment.

Craniosacral therapy for COVID aims to provide patient care that relieves headaches, body aches, and other common symptoms. However, craniosacral therapy is not a traditional long COVID treatment and needs more research to determine true outcome measures.

Craniosacral Physical Therapists in Union, NJ

Although craniosacral therapy still requires additional health research, many patients and long COVID survivors find pain and fatigue relief through this therapeutic treatment. Progressive Edge Physical Therapy helps patients around Union, NJ with various health-related issues.

Our clinic values the safety of our patients and health care professionals, which is why we ask that everyone follow the Center for Disease Control, or CDC, guidelines for COVID-19 safety procedures.

When it comes to the benefits of physical therapy, long COVID patients can find significant relief that puts them on the path to recovery. If you have spent time dealing with the lasting effects of COVID-19, call the Progressive Edge Physical Therapy in Union, NJ at 201-563-8418 to schedule an appointment and learn more about our services.

As we start experiencing the chilly weather of winter or the hot weather of summer, you’ll need to change your exercise routine to match—especially if you’re fond of outdoor workouts. Monitoring the seasonal changes is essential to building healthy habits and maintaining your fitness level.

For more information about how to stay healthy throughout the year, call our team of physical therapists and personal trainers atProgressive Edge Physical Therapy LLC In Union NJ at 201-563-8418.

Do a Warm Up First

Dynamic warm-ups get the blood pumping to your muscles and reduce the risk of injury when exercising in the cold. Depending on your exercise routine, you need to stretch out the muscles you focus on. For runners, warming up might include bodyweight lunges, squats, arm swings, and core exercises.

Try not to confuse warming up with static stretches, though. You need to keep moving to increase your heart rate.

Drink Up

Some people feel less thirsty when working out in cooler weather than hotter weather, but drinking water while working out in chilly temperatures is essential. Your body tends to absorb more liquid while exercising.

However, you should also be sure to stay hydrated in the heat too. The hot weather stresses your body out a lot. Both air temperature and humidity increase your core temperature. If possible, limit your exposure to the elements, but always bring water with you when exercising outdoors.

Dehydration

Dehydration is a major factor for heat illnesses and can even require medical attention. When you exercise, your body sends more blood through your body’s surface to keep you cool. This leaves less blood for your muscles and increases your heart rate, so staying hydrated is key to an effective, healthy workout.

Avoid alcoholic drinks if you’re exercising regularly because they actually reduce blood circulation and cause dehydration to occur faster.

Remove Layers as You Heat Up

When you feel your core body temperature dropping, it’s time to start layering. Regardless of your exercise intensity, you need to stay warm during your entire workout.

High temperatures increase your blood flow and help you stay active without hurting yourself. The cold air is harder to breathe since your body needs to heat it up before extracting the oxygen.

However, being too hot is a risk, even in cooler temperatures. As you start to sweat from your outdoor exercise, you need to monitor your body for signs of overheating. Retaining too much heat can cause heat cramps, dizziness, fatigue, and other symptoms.

Check Your Traction

Winter workouts can get slippery very quickly when snow or rain is involved. Slipping on an icy road can lead to injuries such as brain damage. Try to ensure that you always stay in plowed and salted areas, especially if your workout takes you into the streets. If possible, avoid working out while it is actively raining or snowing.

Staying off of the main roads is often a good idea, but back roads can pose hidden threats from snow or rain. You can avoid some of these by using ice spikes on your shoes to create more traction and prevent slips.

If biking is part of your exercise routine, map out your route beforehand and choose well-maintained roads. Roads in residential areas are usually ideal because the city quickly plows and salts them after a storm. They’re also typically in better shape than less frequented roads, so you can avoid road hazards like potholes during your ride.

Protect Your Skin

Even when it’s cloudy, the sun’s UV rays can damage your skin. When it snows, your skin absorbs even more UV rays. Always remember to wear sunscreen and reapply it as needed.

A Skin Cancer Foundation study found that sunlight exposure can increase 4 to 5% per 10,000 feet of elevation. If you’re heading to the mountains, be extra cautious.

Don’t Forget to Cool Down

Warming up before you exercise is vital, but it is just as essential to remember your cooldowns at the end.

A cool down is similar to a warm-up— you perform lighter movements than during your normal routine. This allows your heart and muscles to slow down and work out the lactic acid produced from exercise to avoid soreness the next day.

If you have spent most of your workout doing cardio, switching to strength training as you wrap up your workout can help you make the most of your time. A personal trainer can craft a custom plan for cooling down your body, which may involve gentle stretches and using ice packs to soothe sore muscles.

Improve Your Cold Weather Workouts

To stay in shape in heat or cold weather, contact our team of physical therapists at Progressive Edge Physical Therapy LLC In Union NJ at 201-563-8418 for a consultation. We’ll help you live your healthiest life!

The holidays are often a hectic time. Planning activities, decorating, and buying gifts can take up so much energy that staying active often seems like a far-off dream. It doesn’t have to be that way, though. With a few wellness tips in mind, you can incorporate exercise into your holiday events without needing a certified personal trainer.

For more information about how to stay healthy during the holiday season, call us here atProgressive Edge Physical Therapy LLC In Union NJ at 201-563-8418.

Make Time with Family Members Active

You’ll be spending a lot of the winter season with your family and friends, so turning some of that time into workouts can be a fun diversion. Invite your family out on a walk to enjoy the morning or take an evening stroll.

Arrange a Photoshoot

A photoshoot may not be intense physical activity, but it’s certainly better than nothing. You or someone else can bring their camera to snap some festive shots of everyone. It’s a fun way to enjoy everyone’s company while you stay fit.

Plan Ahead

Just make sure that you plan for everyone’s skill level. If you’re including young children or older adults, you might need to focus less on going quickly and more on finding convenient places to stop and rest. No matter how slow you take it, you’re still getting exercise.

Visit the Local Park

Hitting the gym isn’t the only way to work on your fitness. Going for a walk around your local park is a fun way to spend an afternoon during the holidays when everyone is together. Plus, you’ll be setting a great example for younger relatives on how to stay active in life. Try going during the week to avoid the crowds.

Check Out the Zoo

If you’ve been missing your workouts but need to spend time with everyone for the holidays, look up your closest zoo. Plenty of zoos have special holiday events, even at night. Check online for their holiday schedule and book tickets in advance. You and your friends can roam around taking pictures of exotic animals while you get that workout in.

Shop at the Mall

While the mall may be jam-packed during the holiday season, it’s never too late to finish shopping. Walking around the mall for a few hours is actually a great way to get some steps in. Try taking some friends on a shopping trip and enjoy the walk.

Go on a Tour

If you and your loved ones are traveling for the holidays, take advantage of the new scenery. Book a walking tour or two around your destination. Not only will you get some exercise in, but you’ll also have a blast learning about the place you’re visiting.

Consider Everyone’s Needs

Make sure that you schedule tours that are accessible for your whole family. Booking a tour designed for someone with a high fitness level likely won’t go over well with Grandma and Grandpa. As long as you keep track of everyone’s health, you’re going to have a fantastic time.

Go Abroad or Stay at Home

You don’t need to go anywhere special for a tour, either. A staycation is the perfect time to get out and see what makes your hometown special. You don’t have to do something every day if you want to sleep in, but exploring your town can be a ton of fun. You might find some places you never knew existed.

Give the Gift of Workout Clothes

Staying fit doesn’t have to mean wearing old baggy sweats. If you and a family member are committed to improving your health with a workout routine, then why not agree to give them some awesome activewear? Having some clothes you feel good in can motivate you both to stick to your fitness routine.

Take a Family Bike Ride

Instead of eating more at the holiday party, invite your loved ones to join you on a communal bike ride. It’s a great way to maintain your exercise routine and get everyone excited for fitness. There are even places where you can rent tandem bikes if you want to really bond with everyone.

Healthy Eating Habits

Your health is tied to your weight, which means you need to be careful at parties and other events. However, you shouldn’t deny your cravings. Just ensure that you eat the foods you want in moderation. When you satisfy your urge for your favorite holiday dishes, you won’t lose control and binge eat later.

More Holiday Season Wellness Tips

The American Council of Exercise recommends focusing on small lifestyle changes to stay fit. With all of that in mind, why not contact us atProgressive Edge Physical Therapy LLC In Union NJ at 201-563-8418 for a consultation? We’ll give you the gift of a healthy life!

Every runner wants to increase their overall mileage. Unfortunately, many beginner runners let their enthusiasm override their body’s needs. As a result, they may develop running injuries that cut their miles per week down to zero.

Building mileage takes time, consistency, and workouts to improve your stamina. You don’t have to wait months to see results, though. With a few weeks of regular training, you can build mileage and become a stronger, faster runner.

Our team of physical therapists at Progressive Edge Physical Therapy created the ultimate guide to adding mileage while minimizing your risk of injuries. Read on for everything you need to know about optimal training load, raising your baseline mileage, and using training cycles to enhance your workouts.

How to Safely Increase Mileage

We know how much you love running. We love it, too, and we understand how exciting it is to push your boundaries and beat your record run.

Rather than dramatically increasing your training volume and causing overuse injuries, consider our top three tips for expanding your running mileage healthily and sustainably.

1. Listen to Your Body

Your body speaks to you, even if you don’t take time to listen. When it comes to achieving a higher mileage, though, you should be all ears.

Find the balance between exertion and recovery when working toward a mileage increase. You can easily boost your mileage by 15 to 20% one week, only to discover that your base mileage feels challenging the next.

2. Don’t Push Your Limits to the Point of Injury

At Progressive Edge Physical Therapy, we’re all about helping you reach your maximum potential. Still, we know that runners — especially injury-prone runners — are at a higher risk when chasing the next great runner’s high.

Most runners injure themselves by increasing their mileage too quickly. The physical strain places extra stress on your body, while the intense training schedule doesn’t give your body time to recover.

To minimize the risk of injury, focus on training plans with:

·         A realistic workload

·         A comfortable starting point

·         At least one long run per week

For example, you might increase your mileage by 10 to 15% one day per week compared to the week before.

Most importantly, prioritize recovery weeks and lower-mileage runs throughout your training cycle to give your body time to adjust to the additional workload.

3. Incorporate Strength Training to Build Endurance

All too often, our clients tell us, “Running is my only workout.” While we admire the dedication to hitting the pavement, trail, or treadmill, even the most elite runner needs more than daily jogs to stay healthy.

Cross-training, or mixing strength and endurance exercises into your daily training schedule, can help:

• Align your body
• Improve speed
• Prevent injuries

Resistance exercises help strengthen and stabilize your muscles, joints, and connective tissues, while compound movements enhance mobility and agility. 

What Are the Best Strength Training Exercises for Increasing Mileage?

Runners need an integrated combination of targeted and compound movements to improve coordination, boost speed, and rack up higher miles per week. That said, you don’t need an exercise science degree to create customized, high-quality workouts.

Instead, build your workouts around simple, easily-mastered movements, such as:

• Squats
• Lunges
• Deadlifts
• Planks
• Push-ups

You can stick with the familiar variants or mix up your movements to keep your workouts fresh, your muscles challenged, and your training routine energized. Try adding cross-training workouts into your routine three to five times per week, then substitute the exercises for a walk, yoga class, or another low-impact activity during your recovery week.

Should I Increase Weekly Running Mileage by 10%?

Avid runners worldwide swear by the “Golden Rule” of running. According to the guideline, both novice and elite runners should only increase their weekly mileage by 10% to prevent injury. However, like any running advice, you should take it with a grain of salt.

Instead of rigidly following the 10% rule, start with a consistent, low mileage plan for at least a month. As you add more mileage, tailor your sessions to suit your schedule.

Creating a Training Plan to Meet Your Running Goals

At Progressive Edge Physical Therapy, we know that every runner is training for their next record-breaking long run. That’s why we commit ourselves to strengthening, healing, and rehabilitating athletes at every level.

If you’re ready to increase your mileage safely and sustainably, we can help. For more information on our physical therapy, rehabilitative services, and training programs, please contact our Progressive Edge Physical Therapy team today at 201-563-8418.

If you’re currently expecting, you probably feel tired and achy from carrying the extra weight of your baby. As a result, you’re probably not thinking about exercise during pregnancy.

In reality, staying active can benefit your pregnancy in numerous ways. Our experienced staff of physical therapists at Progressive Edge Physical Therapy created this guide to help you feel strong and confident when exercising during your pregnancy.

For more information or to schedule a pregnancy exercise program consultation with our team, please get in touch with us today at 201-563-8418.

Is It Safe for Pregnant Women to Exercise?

Generally, it’s perfectly safe for pregnant women to exercise as long as they get the green light from their health care provider. Most doctors provide medical advice recommending at least 30 minutes of exercise each day to maintain a healthy pregnancy and prepare your body for labor.

That said, every woman — and every pregnancy — is different. Your doctor may not recommend exercising if you have a pregnancy complication or health condition, such as:

●        Certain types of heart or lung disease

●        High blood pressure that develops during pregnancy

●        Chronic vaginal bleeding in the second or third trimesters

●        Cervical or placenta problems

●        Preterm labor during your pregnancy

●        Anemia

Even if your doctor approves physical activity during your pregnancy, you should keep an eye out for common warning signs, such as bleeding, pain, dizziness, or chest pain.

How Does Pregnancy Affect Exercise?

As you already know, your body changes significantly during pregnancy. Each change can impact your ability to stay physically active, too. With this in mind, consider the following before beginning a prenatal workout plan.

●        Balance: Your body’s center of gravity shifts as your baby grows, putting more pressure on the joints and muscles in your lower back and pelvis. You’re also less stable and may lose your balance or fall.

●        Joints: Your body produces hormones during pregnancy, which relax the ligaments in your joints to make labor and delivery easier. However, the enhanced flexibility can cause injuries.

●        Breathing: While pregnant, your body needs more oxygen. Exercising helps improve oxygen levels and blood flow in your body, but it also redirects oxygen and blood to your muscles and away from other areas. Because of this, you may not be able to do high-intensity exercises.

Benefits of a Prenatal Exercise Program

Regular exercise during pregnancy can give you countless benefits for you and your baby, including:

●        Easier birth process

●        Faster recovery following a C-section or vaginal birth

●        Reduced discomfort

●        Enhanced relaxation

●        Lower risk of complications, such as gestational diabetes

●        Lessened chance of a cesarean birth

●        Improved overall wellbeing

Don’t expect to lose weight while pregnant, though. Instead, focus on maintaining your physical fitness, reducing discomfort, improving sleep, and minimizing excess weight gain to support a healthy, safe pregnancy and delivery.

“I Only Need to Do Kegels, and I’ll be Good, Right?”

At Progressive Edge Physical Therapy, our clients often ask us if they need to do more than pelvic floor exercises during pregnancy. You should strengthen your pelvic floor muscles with Kegels and breathing exercises. However, incorporating additional prenatal-safe routines throughout your pregnancy is essential.

Creating a Safe Prenatal Exercise Routine

Ready to start your prenatal workout routine? If you haven’t exercised in a while, we recommend taking it slow. Start with as few as ten minutes of exercise, and gradually increase to 30 minutes per day. If you exercise regularly, you can typically maintain the same level of exertion as long as you feel comfortable and have doctor approval.

We recommend focusing on exercises that engage your abdominal muscles, pelvic region, and lower body, such as:

●        Prenatal yoga

●        Pilates

●        Walking

●        Stationary biking

●        Swimming

Exercises to Avoid During Pregnancy

Your doctor may have cleared you for exercise, but that doesn’t mean you can always continue your favorite pre-pregnancy workouts. Some exercises can cause complications, such as mild abdominal trauma and other concerns as your pregnancy progresses.

Keep yourself and your baby safe by AVOIDING exercises that include:

●        Lying flat on your back for long periods after the first trimester

●        Waist-twisting movements

●        Extensive jumping

●        Contact sports

●        Falling risks

●        Heated classes, like hot yoga or Pilates

Tips for Exercising During Pregnancy from the Experts at Progressive Edge Physical Therapy

Frequent exercise during pregnancy can improve your energy, mood, and overall wellbeing as you prepare for labor. Even so, many women aren’t sure where to start.

Our team at Progressive Edge Physical Therapy works with you to develop a safe workout plan that evolves with your pregnancy. For more information or to schedule a consultation, please contact us today atFor more information or to schedule a pregnancy exercise program consultation with our team, please get in touch with us today at 201-563-8418.